Strength Season Week 9

Dec 16, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Metcon

Metcon (Calories)

6 Rounds of:

0:10 – Max Calorie Assault Bike

0:20 – 6 Air Squats as your Rest
If you miss any air squats, deduct the amount from your calorie total

Mobility

Metcon (No Measure)

2:00 Foam Roll Quads

1:00 Foam Roll T-Spine

1:00 Doorway Pec Stretch (per side)

1:00 Pigeon Stretch (per side)